How to do a Bicycle Crunch


Bicycle crunches are well-rounded exercises that target your entire core. The reason they’re so popular and work so well is because they engage three major core muscle groups at once, including your obliques and ‘deep’ ab muscles. Since bicycle crunches are straightforward and don’t require any equipment, you can do them from pretty much anywhere.


Here’s how to perform a bicycle crunch correctly:

  1. Lie on your back, with your knees bent as if you were going to perform a sit-up or oblique crunch. Keep your shoulders raised slightly above the floor and lift your chest.

  2. Place your hands behind your head, with your elbows flared. You shouldn’t pull on your neck or your head at any point during the bicycle crunch, so try not to interlock your fingers.

  3. Lift one leg off the ground, and extend it out.

  4. Lift your other leg and bend your knee, so that it comes towards your chest. Remember to keep your other leg straight out at this point.

  5. As you bend your knee towards you, raise your opposite elbow towards your knee in a twisting motion. You don’t need to touch your knee with your elbow.

  6. Lower your elbow and knee at the same time, whilst raising your opposite limbs to perform the same movement. If you had just gone right elbow to left knee, it’s time to go left elbow to right knee.

  7. Repeat, for as many reps as you want. Aim for 8-12 reps and 3 sets with good form at first.

When performing a bicycle crunch for the first time, focus on your form. Bodyweight exercises are quite forgiving when performed incorrectly, but you won’t get the full benefit from poor form. We suggest using bicycle crunches as part of a wider  core routine or circuit training program.


Great form means you get more from your workouts. If you’re working on your core and trying to master bicycle crunches, the friendly personal trainers at your local Gym are on hand to discuss technique, create an individualised fitness plan, and help you smash your fitness goals. Get in touch to learn more.

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